How to Stop Smoking Using your Pavlok

Pavlok’s most powerful use case is to break bad habits. To break a habit, you should force yourself to perform that action repeatedly for at least 5 days (but ideally 10).

Set aside 5 minutes each day and force yourself to do the action – even when you feel like stopping!

If you push through for the full 5-10 days, the habit will usually stay broken.

The 3 Step Process

1. Wear your Pavlok throughout the day. Notice when you start smoking.

2. Zap yourself when you notice you are having the impulse. Add a few zaps while you smoke. Record your urges on the app to help see your progress.

3. Do this as often as you can to keep the smoking low. If it starts to increase, add more zaps.

After 5 days, check in with yourself and determine your progress. You should notice a significant reduction or elimination of the habit. Continue using this process until you feel an aversion towards the habit – and you no longer desire to smoke.

How to Stop Cravings Using your Pavlok

What if you don’t want to eliminate a habit, but instead want to reduce it? Maybe you want to eat a little less sugar, or cut down on alcohol.

Wear the Pavlok on your wrist and only zap if you start to do the undesired action. As you have a craving or do the habit, zap yourself at each step. The more often you zap yourself while craving or doing it, the faster you’ll see the cravings reduce.

The 3 Step Process

1. Determine the bad habit that you want to eliminate. Set aside 5 minutes a day for 5-10 days to perfom the habit purposely and zap. Wear your Pavlok throughout the day. Notice when you start to do the undesired action.

2. Zap yourself when you notice that you are having the impulse. Add a few zaps while you do the undesired action.

3. Do this as often as you can to keep the craving low. If it starts to increase, add more zaps. If you feel like the craving is dropping too fast, reduce the frequency of your zap.

After 5 days, check in with yourself and determine your progress. You should notice a significant reduction or elimination of your cravings. Continue using this process until you feel an aversion towards the cravings – and you no longer have the craving.

How to Stop Snacking Using your Pavlok

Do you ever find yourself mindlessly snacking when you’re not even hungry? Do you want to cut down on eating between meals?

Wear the Pavlok on your wrist and only zap if you find yourself snacking when you are not hungry. As you do the habit, zap yourself at each step. The more often you zap yourself while doing it, the faster you’ll see the habit reduced.

The 3 Step Process

1. Determine the snacking that you want to eliminate. IS it all snacking? Or just unhealthy snacking? Set aside 5 minutes a day for 5-10 days. Wear your Pavlok throughout the day. Notice when you start to think about or start snacking.

2. Zap yourself when you notice that you are having the impulse. Add a few zaps while you snack.

3. Do this as often as you can to keep the craving low. If it starts to increase, add more zaps. If you feel like the craving is dropping too fast or you are not eating enough, reduce the frequency of your zap.

After 5 days, check in with yourself and determine your progress. You should notice a significant reduction or elimination of your snacking. Continue using this process until you feel an aversion towards the snacking.

How to Stop Nail Biting Using your Pavlok

Do you bite your nails down until they hurt? Do you notice when you’re doing it? Or do you do it subconsciously?

Wear the Pavlok on your wrist and zap if you start to do the undesired action. As you have a craving or do the habit, zap yourself at each step. The more often you zap yourself while craving or doing it, the faster you’ll see the cravings reduce.

It can also be helpful to turn on hand detection, so that your Pavlok can alert you when you are unconsciously raising your hand to bite your nails. It is important not to rely on this feature, as part of Pavlok is performing the zap yourself to become aware of your thoughts and actions.

The 3 Step Process

1. Set aside 5 minutes a day for 5-10 days to bite your nails purposely and zap. Wear your Pavlok throughout the day. Notice when you start to do the undesired action.

2. Zap yourself when you notice that you are having the impulse to bite. And of course, zap yourself several times if you catch yourself biting your nails.

3. Do this as often as you can to keep the cravings and the actions low. If it starts to increase, add more zaps.

After 5 days, check in with yourself and determine your progress. You should notice a significant reduction or elimination of the need to bite your nails. Continue using this process until you feel an aversion towards the cravings – and you no longer bite your nails.

How to Stop Hair Pulling Using your Pavlok

Do you pull your hair out? Do you notice when you’re doing it? Or do you do it subconciously?

It can also be helpful to turn on hand detection, so that your Pavlok can alert you when you are unconciously raising your hand to pull your hair. It is important not to rely on this feature, as part of Pavlok is performing the zap yourself to become aware of your thoughts and actions.

The 3 Step Process

1. Set aside 5 minutes a day for 5-10 days to touch your hair purposely and zap. Wear your Pavlok throughout the day. Notice when you start to do the undesired action.

2. Zap yourself when you notice that you are having the impulse to pull. And of course zap yourself several times if you catch yourself pulling your hair.

3. Do this as often as you can to keep the cravings and the actions low. If it starts to increase, add more zaps.

After 5 days, check in with yourself and determine your progress. You should notice a significant reduction or elimination of the need to pull your hair. Continue using this process until you feel an aversion towards the urges – and you no longer pull your hair.

How to Stop a Custom Habit Using your Pavlok

Pavlok’s most powerful use case is to break bad habits. To break a habit, you should force yourself to perform that action repeatedly for at least 5 days (but ideally 10). Set aside 5 minutes each day and force yourself to do the action – even when you feel like stopping! If you push through for the full 5-10 days, the habit will usually stay broken.

Breaking a Bad Habit

Determine the bad habit that you want to eliminate. Set aside 5 minutes a day for 5-10 days.

For those 5 minutes, force yourself to do the bad habit 2 or undesired actions. Zap yourself at each step of the habit. Force yourself to complete the full 5 minutes and at least 5 days, even if you think the habit is

After 5 days, check in with yourself and determine your progress. You should notice a signi cant reduction or elimination of the habit. Continue using this process until you feel an aversion towards the habit – and you no longer desire to do it.